7/18/16-7/24/16

Endurance Conditioning

40 Min AMRAP

12 Lateral Bar Over Burpees; 8 Lateral Bar Over Burpees; 6 Lateral Bar Over Burpees

8 Power Cleans (135/95; 110/80; 85/60; 65/45)

8 Handstand Push-ups; 8 Sec. Handstand Hold+8 Push-ups; 8 Sec. Headstand Hold+8 Push-ups; 8 Kneeling Push-ups

12 Front Rack Lunges (135/95; 110/80; 85/60; 65/45)

Long Conditioning

21-15-9 reps of:

  Thrusters (95/65; 80/55; 65/45; 45/35)

  Pull-ups; 12-9-6 Pull-ups; Kips+Ring Rows; Ring Rows

Straight into

15-12-9 reps of:

  Thrusters (115/80; 95/65; 75/50; 55/35)

  Chest-to-bar pull-ups; 8-6-4 Chest-to-bar; Kips+Ring Rows; Ring Rows

Straight into

12-9-6 reps of:

  Thrusters (135/95; 110/80; 85/60; 65/45)

  Bar muscle-ups; Jumping Bar Muscle-ups; Ring Row into Jumping Dip; Ring Rows

Medium Conditioning

Run 1.5 Miles (2400m); Run 1 Mile (1600m)

Short Conditioning

3 Rounds

7 Squat Snatches (115/80; 95/65; 75/50; 55/35)

35 Double Unders; 18 Double Unders; 35 Single Unders; 18 Single Unders

Sprint Conditioning

8 Ring Muscle-ups; Jumping Ring Muscle-ups; Ring Row into Jumping Dip; Ring Rows into Dip Bottom

40 Overhead Squats (75/55; 65/45; 50/35; 35/25)

Squat

1)EMOM 10 Min

5 Back Squats @ 60%

Focus on technique and speed out of bottom

2) 1 RM Front Squat

Clean and Jerk

 

 

Every 1:30 for 12 Min (9 Rounds)

1 Clean and jerk at 85% 1 RM

Snatch

4×1 hang snatch

Start at 75% and work up

4×1 snatch

Start at 85% and work up

Deadlift

a) Work up to heavy snatch grip deadlift triple

b) Work up to heavy snatch grip deadlift single

Gymnastics Skill

For 15 Minutes:

Progress steadily through the movements you can:

7-10 Ring Kips (Arch to Hollow)

5-7 Ring Pull-ups; Ring Rows

5-7 Ring Toes-to-bar; Ring Knee Raises

3-5 Ring Muscle-ups; Jumping Ring Muscle-ups; Ring Row to Bottom of Dip to Jumping Dip

Not for time

Focus on technique

Upper Body Conditioning

3 Rounds

8 Ring Dips; 4 Ring Dips; Jumping Ring Dips; Box Supported Ring Dips

8 Handstand Push-ups; 8 Sec. Handstand Hold+8 Push-ups; 8 Sec. Headstand Hold+8 Push-ups; 8 Kneeling Push-ups

12 Strict Presses (95/65; 80/55; 65/45; 50/35)

12 Push-ups; 8 Push-ups; 4 Push-ups; 12 Kneeling Push-ups

Midline Conditioning

100 Ab-mat Sit-ups; 80 Ab-mat Sit-ups; 60 Ab-mat Sit-ups; 40 Ab-mat Sit-ups

50 Toes-to-bar; 25 Toes-to-bar; 50 Knee Raises; 25 Knee Raises

2:00 in Plank; 1:30 in Plank; 1:00 in Plank; :30 in Plank